FitCity CrossFit – CrossFit
Yoga today at 4pm and Sunday 9am.
Partner WOD tomorrow 9am and Grinder 10:15 am.
Warm-up
(No Measure)
200m Run
10 PVC OHS
10 One Arm KB Swing
10 sec Handstand Kick Up
Squat & Shoulder Prep
Skill
(No Measure)
Clean & Jerk
Metcon
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
135# men 95# women
Mobility
(No Measure)
Strap Stretch
Foam Roll as needed